Sleep and ADHD: Challenges and Solutions

For individuals with ADHD, ADD, autism and AuDHD, achieving a restful night’s sleep can be challenging. However, improving sleep can significantly enhance both mental and physical health, leading to a more balanced and joyful life. In this post, sleep expert Li Åslund explores sleep challenges and offers practical solutions to achieve better sleep and life quality.

A good night’s sleep is the cornerstone of a productive day, but for neurodiverse children and adults with ADHD, ADD, autism and AuDHD restful sleep can often be elusive.

By understanding and addressing sleep problems, you can enhance both your mental and physical well-being, improve your quality of life and find more balance in your daily life.

The Importance of Sleep

Sleep is vital for both physical and mental well-being. The National Sleep Foundation highlights four key factors for good sleep:

• falling asleep in a reasonable time
• not experiencing frequent awakenings during the night 
• falling back to sleep quickly if you do wake up and 
• spending most of the time in bed actually sleeping. 

For neurodiverse people, achieving these goals can be challenging. In addition, problems sleeping can negatively impact many core symptoms in AuDHD, such as cognitive abilities as attention, memory and emotional regulation.

ADHD and Sleep Problems: The Rule Rather than the Exception

Unfortunately, up to 75% of individuals with AuDHD and other neurodevelopmental diagnoses experience sleep problems. 

These can include difficulty falling asleep, waking up frequently, waking up too early, trouble getting out of bed and a delayed sleep phase. This means you’re not tired when the rest of the society expects you to be. 

For children with ADHD, anxiety and defiance can complicate bedtime routines, further affecting sleep quality.

Understanding the Causes

There are various theories on why people with ADHD, ADD and autism, struggle with sleep. 

One hypothesis suggests that individuals with autism may have a dysregulation of the sleep-wake balance, making them less tired in the evening. 

Another theory is that a delayed sleep phase, means their sleep needs don’t align with typical school or work schedules. 

Individuals with ADHD might struggle with sleep hygiene – establishing regular routines and a conducive sleep environment. Restlessness, racing thoughts and high anxiety levels can also negatively impact sleep.

Treatment Options

Several treatments and strategies can improve sleep for those with AuDHD. 

• Cognitive Behavioral Therapy for Insomnia (CBT-I) is another effective method that addresses behavioral and cognitive aspects of sleep problems.
  CBT-I has proven particularly effective for adults with difficulties sleeping, and preliminary studies also show promising results for adolescents with neurodevelopmental disorders.
  
  
• Weighted blankets can have a calming effect and improve sleep quality for many with neurodevelopmental disorders. 
  
  
• Medication might be an option. Melatonin, a hormone that helps regulate the sleep-wake cycle, has shown promise in improving sleep quality for children with ADHD and autism. 
  Other sleep medications may be necessary, though many have undesirable side effects and some can even be addictive. 

Small Changes, Big Impact

To improve sleep for children and adults with ADHD, ADD, autism and other neurodevelopmental disorders, it’s essential to tailor strategies to the individual’s specific profile and needs.

So make sure to always ask yourself how your unique AuDHD symptoms affect your life before trying out new solutions. 

• Consistent routines are often key including establishing clear and consistent routines from afternoon to bedtime. 
  
  
• Use the bed only for sleep to associate it with rest. Sleep can also be improved by regulating the amount of sleep you allow yourself. 
  
  
• Deciding on fixed sleeping times according to a schedule, a practice known as sleep restriction may be effective for some people. 
  
  
• Positive reinforcement is also important, so behaviors that improve sleep are recognized and rewarded.
  

Improving your sleep will require patience and adjustments, which might not come naturally to individuals with AuDHD. But with the right strategies, significant improvements in both sleep and overall life quality are achievable. 

Small changes, such as creating a more regular sleep pattern, can lead to better sleep and consequently more energy to tackle further improvements!

Keen on learning more?
How to Sleep Better with ADHD
Sleep and ADHD – A Well-known Balancing Act

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